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Resistance Training: A Simple Workout to Strengthen Muscles, Part 2 of 2



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In today’s show, we will elaborate on core training and present some entry-level routines suitable for all as well as some that are well-suited for seniors and women. Core exercises activate muscles located in the abdomen, hips, lower back, and pelvis, as well as the inner muscles that wrap around the spine.

Here are some top core exercise routines suitable for beginners: 1. Two-point superman: On a flat surface like a mat, get on your hands and knees and have your head down and back flat. Slowly lift one arm and the opposite leg. 2. Forearm plank: Lie on the floor with both forearms flat and elbows aligned with the shoulders. Engage the core muscles to lift the body, keeping both forearms flat on the floor and not allowing the hips to rise or drop. 3. Side plank: Lie on your right side, legs extended and stacked from hip to feet. Contract your core and lift your hips off the floor as much as possible. 4. Bridge: Lie with your back on the floor, knees bent, feet flat under your knees, hands along your sides. Lift the hips off the ground until your knees, hips and shoulders form a straight line.

Let us now examine a few great exercises for our treasured seniors: 1. Chair squat: This will greatly help seniors to strengthen their leg muscles. 2. Back and side leg raises: This exercise reinforces the lower back, trains hip flexors and improves balance. 3. Lunges: This exercise builds upon the quadriceps and hips and thus improves a senior’s ability to move out of a chair and do chores around the house that require lifting items.

Next, let’s turn to resistance training geared to women. A key question women may ask is whether resistance routines could lead to a bulky look and weight gain. Losing weight and gaining muscle may effectively generate a slight gain in weight but will also result in a leaner and toned silhouette, as muscle is denser than fat and occupies less body space. 1. Side-lying hip abduction. 2. Hip thrust. 3. Lateral band walking.

To sum up, resistance training routines warrants everyone various physical and mental benefits. The exercises can be done inexpensively anywhere, anytime!

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